So wo ba no kwati tiafi, anaasɛ ɛte sɛ nea ne ho nyɛ no dɛ bere a awiei koraa no wɔkɔ no? Sɛ saa a, ebia wo ba kumaa no renya akisikuru . Eyi yɛ asɛm a abu so kɛse wɔ mmofra mu, enti yɛsrɛ sɛ mommma mo nnbɔ hu. Momma yɛnhwɛ sɛnea yɛbɛbom adi eyi ho dwuma no mu kɔ akyiri, ɛnte saa?
Dɛn Pɛpɛɛpɛɛ ne Akisikuru ne Nsɛnkyerɛnneɛ Bɛn?
Sɛ yɛbɛka no tiawa a, akisikuru kyerɛ sɛ abofra bi ntumi nkɔ ne dwensɔtwaa mu nnu mprenu dapɛn biara, nsu no mu yɛ den na ɛyɛ nwunu, anaasɛ ɔkwan a wɔfa so fa mu no yɛ den anaasɛ ɛyɛ yaw. Ɛtɔ mmere bi a, abofra betumi ate nka sɛ wɔn dwensɔtwaa mu da mpan koraa bere a wɔabɔ mmɔden sɛ wɔbɛkɔ mpo akyi.
Momma yɛnhwɛ sɛ wo ba no reda nsɛnkyerɛnne yi bi adi anaa:
- So wɔntaa nkɔ tiafi sɛnea wɔtaa kɔ no? Sɛ nhwɛso no, sɛ abofra a ɔtaa kɔ da biara da no ankɔ nnansa anaa nnansa a, ɛfata sɛ wɔhwɛ so.
- So ɛte sɛ nea wɔte ɛyaw anaa wɔn ho nyɛ wɔn dɛ? Mmofra nkumaa binom anim dan kɔkɔɔ anaasɛ wɔpere wɔn ho wɔ ɔkwan a wotumi hu so bere a wɔrebɔ mmɔden sɛ wɔbɛfa wɔn nsu mu no.
- So wonwiinwii wɔ yafunu a ahuru anaasɛ ayɛ ma ho? Anaasɛ wuhu sɛ wɔn yafunu no te sɛ nea atrɛw?
- So wɔreyɛ den bere tenten bere a wɔretu wɔn dwensɔtwaa no?
- So ɛtɔ mmere bi a wuhu mogya nsensanee wɔ tiafi krataa no so anaa wɔn ntade ase? Eyi betumi aba sɛ nsu a ɛyɛ den ma akisikuru nketenkete ba akyi berɛmo no mu a.
- So nkekae bi wɔ wɔn ntade ase wɔ akwanhyia mu? Eyi ba bere a nsu dedaw a ɛyɛ den ma biribi siw, na nsu foforo a ɛyɛ mmerɛw no tu fa anoano no.
Sɛ wuhu saa nsɛnkyerɛnne yi wɔ wo ba no ho a, ebetumi akyerɛ sɛ wayɛ akisikuru.
Dɛn Nti na Akisikuru Ba Mmofra So? Dɛn Ne Nea Ɛde Ba?
Ma ɛntra w’adwenem sɛ ɛntaa mma sɛ ntease biako pɛ na ɛwɔ hɔ; nneɛma pii betumi aboa.
1. Aduandi a Wɔde Di Dwuma
Mpɛn pii no, eyi ne ade titiriw a ɛde ba.
- Nsu ne nhama a wonnya: Sɛ aduan betumi afa dwensɔtwaa mu ntɛmntɛm a, wo ba hia nsu ne nhama a ɛfata. Fiber wɔ nhabannuru , nnuaba, nhaban momono, ne aburow a wɔayam mu . Aduan afã horow a wontumi nwe yi yɛ adwuma te sɛ mpopaho, na ɛboa ma wɔpia nwura fa nhyehyɛe no mu.
- Nnuan a wɔayɛ no yiye dodo: Nnuan a wɔayɛ no foforo kɛse, kyiisi, paanoo fitaa, nneɛma a wɔde yɛ paanoo, ne nam a wodi boro so no betumi ama akisikuru no ayɛ kɛse efisɛ saa nnuan yi mu ahoɔdennuru sua na ebetumi ama bere a wɔde fa dwensɔtwaa mu no ayɛ brɛoo.
2. Nnuru Bi Bi
Yiw, nnuru bi betumi adi dwuma bi. Sɛ nhwɛso no, nnuru bi a wɔde kum adwenemhaw, nnuru a wɔde kum ɛyaw , anaa dade a wɔde ma obi a dade a enni nipadua mu no betumi ama obi anya akisikuru. Sɛ wo ba nom nnuru daa a, yɛsrɛ sɛ wo ne wo mmofra oduruyɛfo nsusuw eyi ho.
3. Nsakrae a ɛba wɔ Aduandi mu
Sɛ nkokoaa dan fi nufusu so kɔ nufusu a wɔde ma no so, anaasɛ bere a wofi nnuan a ɛyɛ den ase a, ɛyɛ ade a ɛfata sɛ dwensɔtwaa mu nneɛma sesa. Wɔn aduan mu ntini nketenkete no hia bere na ama wɔatumi ayɛ nsakrae wɔ nnuan foforo mu.
4. Tiafi Ho Ntetee
Saa ɔfã yi yɛ ade a ɛtaa kanyan obi. Sɛ abofra bi nsiesiee ne ho koraa, ɔte nka sɛ ehu aka no, anaasɛ n’ani nnye aguaree tebea ho a, ebia wɔbɛhyɛ da asiw nsu a wɔde gu mu no ano.
5. Nkannyan a Wobu Ani Gu So
Mmofra binom bu wɔn ani gu hia a ehia sɛ wɔkɔ no so. Ebia eyi fi suro a osuro sɛ ɔde ɔmanfo aguaree bedi dwuma, ɔmpɛ sɛ ogyae agodie, anaasɛ ɔfɛre a obebisa sɛ obebisa ɔkyerɛkyerɛfo bi. Sɛ wɔkura mu a, dwensɔtwaa no twe nsu pii fi nsu no mu, na ɛma ɛyɛ den na ɛyɛ kusuu bere a awiei koraa no wɔbɔ mmɔden sɛ wɔbɛkɔ no.
6. Adwennwen
Yiw, mma ɛnyɛ wo nwonwa —adwennwen yɛ ade a wonim sɛ ɛkanyan obi. Sukuu foforo a wobefi ase, abusua mu nsɛm, anaa sɔhwɛ a wɔbɛbɛn no betumi aka abofra aduan mu akwahosan. Nhwehwɛmu kyerɛ sɛ abusuabɔ a emu yɛ den da adwene ne awotwaa akwahosan ntam, na ebetumi ama obi anya akisikuru anaa akisikuru.
7. Ɔyare a Ɛma Ɛyɛ Abufuw (IBS) .
Mmofra binom nya Irritable Bowel Syndrome . Wɔ mmere a adwennwen wom mu anaasɛ bere a wɔadi nnuan bi a ɛkanyan adwene (te sɛ nneɛma a srade anaa nnuhwam wom) akyi no, wobetumi anya yafunu mu yaw, wɔn ho ayɛ wɔn yaw, na wɔayɛ wɔn yafunu anaa akisikuru a ɛsesa.
8. Tebea Afoforo a Ɛhyɛ Ase (Rare) .
Nsɛm dodow no ara a ɛfa akisikuru ho no nyɛ aniberesɛm. Nanso, wɔ nsɛm a ɛntaa nsi mu no, ebetumi ayɛ aduruyɛ tebea bi ho sɛnkyerɛnne. Enti, sɛ asɛm no kɔ so bɛboro adapɛn abien anaa abiɛsa a, yɛsrɛ wo kɔ wo duruyɛfo nkyɛn.
Yɛbɛyɛ Dɛn Atumi Siw Akisikuru Ano Na Yɛadi Ho Dwuma?
Nneɛma pii wɔ hɔ a ɛnyɛ den na etu mpɔn a wubetumi ayɛ wɔ fie.
1. Hwɛ sɛ Nsu a Ɛfata
Nsu yɛ nnuru a eye sen biara no mu biako. Nsu a ɛfata boa ma nsu a ɛwɔ dwensɔtwaa mu no fa dwensɔtwaa no mu yiye. Nsu a wɔhwehwɛ no gu ahorow sɛnea mfe ne wɔn mu duru te, nanso mpɛn pii no ɛsɛ sɛ mmofra a wɔadu sukuu mfe so de wɔn ani si so sɛ anyɛ yiye koraa no wobenya nsu nkuruwa 3-4 da biara.
Fa no sɛ afifide a ɛreyow a nsu nni mu; nipadua no aduan mu nneɛma brɛ ase kɛse a nsu a ɛfata nni mu.
Sɛ akokoaa bi akisikuru bere a ɔresakra aduan a, sɔ apɔw-mu-teɛteɛ, pear, anaa prune nsu ounces 2-4 hwɛ. Sɛ yare no ho sɛnkyerɛnne kɔ so anaasɛ akokoaa no haw a, kɔ wo duruyɛfo nkyɛn.
2. Ma Fiber a Wodi no Nkɔ soro
Sɛnea yɛaka no, fa nnuan a ahoɔdennuru wom te sɛ apɔw-mu-teɛteɛ, pears, oranges, banana a abere, nhaban momono, paanoo a wɔde aburow ayɛ, oats, ne bankye ka wɔn aduan ho. Fiber yɛ adwuma sɛ ade a ɛma nwura yɛ kɛse a ɛboa ma wɔde nwura fi hɔ.
Tew nnuan a srade pii wom, asikre wom, ne starch a wɔayɛ no yiye (sɛ nhwɛso no, nnuan a asikre wom, esiam fitaa nneɛma) efisɛ eyinom betumi ama dwensɔtwaa no ayɛ adwuma brɛoo.
Sɛ wode fiber reka wo ba aduan ho a, ma afotu yi ntra w’adwenem:
- Ma fiber no nkɔ soro nkakrankakra wɔ adapɛn pii mu.
- Bere nyinaa ma nsu a wobɛnom no nkɔ soro ka fiber ho. Sɛ ɛnte saa a, fiber nkutoo betumi ama akisikuru no ayɛ kɛse.
- Sɛ mmofra paw nea wɔpɛ a, ma ɛnyɛ anigye! Fa nnuaba a wɔayɛ no foforo ma, fa nhabannuru ka nnuan a wɔpɛ ho, anaasɛ fa flax aduan anaa bran fra smoothies a wɔayɛ wɔ fie mu. Popcorn a mframa wom nso yɛ aduan a ɛyɛ dɛ a ahoɔdennuru pii wom.
3. Hyɛ Apɔw-mu-teɛteɛ ho nkuran
Nipadua mu kankyee yɛ ade a eye kyɛn so a ɛkanyan dwensɔtwaa dwumadi. Hyɛ wo mma nkuran ma wonni agoru, ntu mmirika, na wɔnyɛ nnam da biara. Ɛho nhia sɛ eyi yɛ nea emu yɛ den —nneɛma a ɛnyɛ den te sɛ nantew, sakre so a wɔtra, tag a wɔbɔ, anaa bɔɔl a wɔkyere dɔɔso.
4. Kɔ so Di Adidi Daa Daa
Adidi a wodi daa no boa ma aduan mu ntini no kɔ so yɛ nea ɛkɔ so daa. Bɔ mmɔden sɛ wode aduan bɛma wɔ mmere a ɛkɔ so daa mu. Eyi boa nipadua no ma enya nnyigyei a ɛyɛ dɛ a wotumi hyɛ ho nkɔm. Sɛ ɛbɛyɛ yiye a, hyɛ wo ba no nkuran ma onni anɔpaduan na ɔntra ase simma kakraa bi wɔ ɛno akyi; eyi taa yɛ bere a ɔpɛ a ɛwɔ obi mu sɛ ɔbɛkɔ no mu yɛ den sen biara.
5. Yɛ Tiafi Ho Nhyehyɛe
Sɛ wo ba no taa siw nsu a ɔde bɛkɔ no ano a, hyɛ bere a wɔahyɛ ato hɔ—sɛ ɛbɛyɛ yiye a, bere a woadi adidi awie—no ho nkuran sɛ ɔntra tiafi so bɛyɛ simma 10. Fa saa bere yi bom nkenkan nhoma anaa mommɔ nkɔmmɔ brɛoo. Mma nhyɛ wɔn; mmom fa nkuranhyɛ ma. Bere kɔ so no, eyi boa ma wonya su pa.
Kae sɛ nsakrae mma da koro pɛ. Sɛ wunya boasetɔ, ɔdɔ, na woyɛ nea ɛkɔ so daa a, wubetumi ama wo ba no aduan mu akwahosan atu mpɔn kɛse.
Nsɛm a ɛho hia a ɛsɛ sɛ wohyɛ no nsow: Mma wo ba nnuru a wɔtɔn a wɔmfa nnuru nhyɛ mu a wonkɔ oduruyɛfo nkyɛn. Bere a ebinom betumi ama wɔanya ahotɔ bere tiaa bi no, bere tenten a wɔde di dwuma no betumi de nsɛm afoforo a ɛfa nea wɔde wɔn ho to so ho aba.
Sɛ yɛde rewie a, Ma Nsɛntitiriw Yi Ntra W’adwenem:
Mewɔ anidaso sɛ seesei woanya ntease pa wɔ sɛnea wubedi wo ba ketewa no akisikuru ho dwuma no ho. Mpɛn pii no, ɛnyɛ biribi a ɛsɛ sɛ wosuro, nanso ɛhwehwɛ sɛ wɔde wɔn adwene si so.
- Hwɛ sɛ wɔbɛnom nsu pii.
- Fa nnuan a ahoɔdennuru wom (nhabannuru, nnuaba, aburow a wɔayam) ka aduan biara ho.
- Hyɛ apɔw-mu-teɛteɛ ne agodie a wɔyɛ no daa ho nkuran.
- Fa bere a wode bedi adidi daa ne tiafi a wobɛkɔ so daa si hɔ.
- Ma w’adwene nsi wɔn nkate fam yiyedi so; adwenemyare ho hia kɛse ma aduan mu akwahosan.
Nsakrae nketenkete yi taa ma mmofra aduan mu akwahosan nya nkɔso kɛse. Nanso, sɛ ɔhaw no kɔ so, sɛ abofra no wɔ ahoyeraw kɛse mu, anaasɛ wowɔ biribi a ɛhaw wo a, yɛsrɛ wo kɔ wo mmofra oduruyɛfo nkyɛn. Wɔwɔ hɔ sɛ wɔde animdefo mmoa bɛma. Wo ba no yiyedi ne ade a ɛho hia sen biara!
Akisikuru, mmofra akisikuru, aduan mu akwahosan, nnuan a ahoɔdennuru wom, mmofra akwahosan, adidi pa
